Carleton Masters Swimming Newsletter #243            Saturday, January 30^th, 2010

 

To:  Carleton Masters Coaches (7 addresses)

 

Bcc: Those Registered for Fall 2009 / Winter 2010 and Alumni: 7:30am Earlybirds (44 addresses), 8:30am Earlybirds (27 addresses), 6pm Whitecaps I (51 addresses), 7:10pm Whitecaps II (38 addresses), 8:10pm Whitecaps (20 addresses), Masters “Alumni” (34 addresses).

 

 

“From an early age champions master the art of turning stumbling blocks into stepping stones. If you have the desire, you won’t let anything keep you from reaching your goals. Determination is everything!” – Alice Coachman

 

 

Swim for Haiti: Jan 21-22^nd

Thanks to all who participated.  Louis Bérubé, did a great job of getting many different groups involved in this fundraising effort.  He will be sending the money in this coming week, so please have your pledge forms and cheques in to your coach by Tuesday evening.  Louis reports that the total contribution from all groups is at about $15,000.  For the next newsletter I will have the total amount raised by Carleton Masters, plus our top fundraisers (unless they do not wish to be recognized – let me know!). 

   A pledge form can be found at: http://carletonmasters.tripod.com/swimforhaitipledge.pdf.  We will also have some pledge forms at workout.  If you have any questions, feel free to ask Lynn or Mits, or to contact Louis directly at (613) 558-9897, decision@trytel.com, or 37 Irving Ave., Ottawa ON K1Y 1Z2.

 

 

Winter Session Dates

The Winter session is now underway.  This session runs until Thu Apr 15^th (Whitecaps 1, 2, 3) / Fri Apr 16^th (Earlybirds 1, 2). 

   If you are still planning to register, there is room in all groups except 6pm Whitecaps 1.  (7:10pm Whitecaps 2 is filling up fast.)

   Please note the following:

- there are no workouts Mon Feb 15^th (Family Day)

- there are no other cancellations during Carleton’s Reading Week (Feb 13-21^st)

- there are no cancellations due to March Break

- there are no workouts on Fri Apr 2^nd or Mon Apr 5^th (Good Friday and Easter Monday)

- there are workouts as usual on Sat Apr 3^rd (Easter Saturday)

 

 

Health Canada Exercise Guidelines

Did you know that Health Canada’s exercise guidelines have changed from 30min three times per week to 30 to 60min of moderate exercise most days?  Check out the guide at: http://www.phac-aspc.gc.ca/pau-uap/paguide/older/index.html.

 

 

Reminder to all Swimmers: Equipment Clean-Up

Just a reminder to please put your equipment away after practice!  The soft yellow kick boards and torpedo shaped pull-buoys go in the Masters box.  All other kick boards and pull-buoys go in the racks at the ends / sides of the pool.  Thanks for your cooperation!

 

 

Swimmer Notes   

 

Swimmer Updates:

 - Carol Alexander (7:30am Earlybirds), who had a heart attack a couple of year ago, reports that her last check up showed no heart damage.  Through exercise, she has been able to give herself a “natural heart bypass”.  Congratulations to Carol on this great news.  Here’s an article on this phenomenon: http://www.health.harvard.edu/press_releases/do-it-yourself-cardiac-bypass-surgery.

 - Charles McFarland (7:30am Earlybirds) is the director of The Third Wall’s “As You Like It” playing Feb 4-14^th at the Irving Greenburg Theatre Centre: http://www.thirdwall.com/whats-on/as-you-like-it/.  He reports that on Sat Feb 6^th between the matinee and evening performances (3-8pm) there will be a shopping extravaganza “Tickled Pink” aimed at women but open to all.  Details at: http://www.thirdwall.com/whats-on/tickled-pink/. 

 

News Articles:

- Does Exercise Help You Sleep?: http://www.nytimes.com/2009/12/01/health/01really.html?_r=2

- Heart Rate Varies Depending on Time of Day you Exercise?: http://www.nytimes.com/2009/12/10/health/nutrition/10best.html?_r=1&ref=nutrition

- What type of Exercise makes You Smarter?: http://runningmagazine.ca/2009/12/sections/health-nutrition/articles/the-science-of-running-7/

- NSAIDs: Not a Great idea when Competing: http://www.sciencedaily.com/releases/2009/12/091216104348.htm

- Antioxidants may Blunt the Benefits of Exercise: http://www.independent.co.uk/life-style/health-and-families/health-news/antioxidants-could-blunt-the-benefits-of-physical-exercise-1846111.html 

- Calorie Restriction: Scientists Take Important Step Toward 'Fountain of Youth: http://www.sciencedaily.com/releases/2009/12/091222105219.htm

- How Much Exercise to Avoid Feeling Gloomy?:  http://well.blogs.nytimes.com/2009/12/30/phys-ed-how-much-exercise-to-avoid-feeling-gloomy/

 

Swim Suits for Sale:  The suits range in brand, style, and colour.  The most expensive women’s suits are $40 and the most expensive men’s suits are $25, with most suits less than that.  The swim suits are available for browsing whenever Lynn is coaching – just ask! 

 

Caps and Goggles to Borrow:  Lynn always has a “lost and found” bag full of spare caps and goggles to borrow if you forget (or break) yours.

 

50c Swim Caps:  Triathlete and x-Carleton Masters swimmer Ellen Pazdzior and Joanie Conrad (8:10pm Whitecaps) have kindly donated a large number of mostly new latex swim caps.  The money raised by selling these for 50c will go towards the $45 annual fee to register Carleton Masters with Masters Swimming Ontario.  Just ask Lynn if you’re interested in looking at these.

 

Nose Clips for Sale:  Cost $5.  Contact Lynn if you are interested.

 

 

Winter Session Information

In this section of the newsletter you’ll find information on time trials, attendance, and other Masters workout news.

 

For those in the 6pm Whitecaps 1 group please note that on Thu Feb 4^th and Thu Apr 8^th we will be swimming in the shallow end to accommodate ROCS swim meets that require the deep end on those two dates.  Also note that Lynn will be coaching the 7:10pm and 8:10pm Whitecaps 2 and 3 for Mits on Tue Feb 9^th.

 

Here are the time trials planned for this session:

   Thu/Fri Feb 25/26^th: 6pm Whitecaps and Earlybirds: 400 fs or IM

   Mon Mar 8^th: Earlybirds and 6pm Whitecaps: two 50s choice (two different strokes)

   Tue/Wed Mar 23/24^th: 6pm Whitecaps and Earlybirds: 100 choice

   Tue/Wed Mar 30/31^st: all groups: 1500 free (800 free for those over 2:15/100m)

   Tue/Wed Apr 6/7^th: 6pm Whitecaps and Earlybirds: 200 choice

   Thu/Fri Apr 15/16^th: 6pm Whitecaps and Earlybirds: 4x50 free and medley relays

Note that swimmers are welcome to request time trials at other workouts, space permitting.

 

Here are the weekday attendance statistics so far.  Those maintaining perfect weekday attendance all term will receive a certificate at the start of next term.

 

7:30am Earlybirds (Jan 4-29^th; 12 workouts; range 17-27; avg.: 20.6)

Perfect Attendance: Bruce B, Madelayne DG, Rod H

 

8:30am Earlybirds (Jan 4-29^th; 12 workouts; range 11-18; avg.: 14.9)

Perfect Attendance: Alan H, Colette K, Penny E, Susan N-Y

 

6pm Whitecaps (Jan 5-28^th; 11 workouts; range 25-30; avg.: 27.2)

Perfect Attendance: Bill C, Cam D, Debby W, Lina V, Pete L

 

7:10pm Whitecaps (Jan 5-28^th; 11 workouts; range 11-18; avg.: 14.9)

Perfect Attendance: Jamie C, Jen C-G

 

8:10pm Whitecaps (Jan 7-28^th); 7 workouts; range 10-17; avg.: 13.7)

Perfect Attendance: Ashley K, Kathy B, Kelly M, Paul D

 

 

Masters Swimming Competitions

You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  Registration for 2009-2019 is now underway.  Cost is now $36 ($35 to MSO plus $1 postage/handling).  Please pay by cash or cheque payable to “Lynn Marshall”.  Your MSO membership will be good until Dec 31^st, 2010.  Contact Lynn for more details.  Note that you must register with MSO at least 3 weeks before the due date of the entry for your first competition. Full details on all Ontario Masters competitions can be found at:

http://www.mastersswimmingontario.ca/competition/schedule01.htm.   
For Quebec competitions see: https://www.swimming.ca/MeetInfo.aspx, select FNQ <show>, upcoming meets, then the appropriate month, then select the appropriate Masters meet to get more info.  If it says “sanctioned” the meet package should be available.
 
Here’s a list of tentative and confirmed upcoming competitions (mostly) in Ontario and Quebec.  More meets and more details will be added as the information become available.  Note that meet entries and confirming meet information and entry dates are your responsibility.

Fri-Sat Feb 5-6th Quebec City Meet (LCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=8769
Sun Feb 7th Burlington Masters Meet (SCM) http://www.mastersswimmingontario.ca/pdf/Burlington2010.pdf
Sat Feb 13th St Lambert Meet (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=8248
Sun Feb 21st Barrie Chili Fest (SCM) http://www.mastersswimmingontario.ca/pdf/TrojanChiliFest.pdf

Sun Feb 28th [Note date change!] Nepean Masters Meet (LCM)

    http://www.mastersswimmingontario.ca/pdf/NMSC2010.pdf
Sun Mar 7th Brock Masters Meet (SCM) http://www.mastersswimmingontario.ca/pdf/BrockMastersMeet.pdf

Sun Mar 7th Milton Masters Meet http://www.mastersswimmingontario.ca/pdf/MMAC2010.pdf
Sat Mar 13th Technosport Meet (SCM) http://www.mastersswimmingontario.ca/pdf/TechnoArthurInglisMARCH1310.pdf
Sat Mar 13th Shark Tank 3, Ottawa U (“open water”, MSO registration not needed) http://www.helluva.ca 

Sat Mar 20th Dollard-des-Ormeaux Meet (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=9054 
Fri-Sun Mar 19-21st Ontario Masters Provincials, London, ON (SCM)
    http://www.mastersswimmingontario.ca/pdf/ProvMeetFinal2010.pdf
Fri-Sun Apr 16-18th Quebec Masters Provincials, Sainte-Foy (SCM)
    https://registration.swimming.ca/MeetInfo.aspx?meetid=8134  
Sat Apr 17th Downtown Toronto Swim Club Meet (SCM) TBC
Fri-Sun May 21-24th Masters Nationals Nanaimo, BC (LCM) http://www.cmsc2010.ca/  
until May 31st Swim Training Camps with Jim Wright in the Florida Keys (5-15 days each; open to all)
    http://www.sunnysidebb.ca/swimwithjim/
Sat Jun 5th Shawinigan Masters Meet (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=8198
Jul 31-Aug 6th World Masters Aquatic Championships, Goteborg, Sweden (LCM) http://www.2010finamasters.org/
 

Race Results: (Please send in your results, and/or let me know if I missed your name!!)

Sat Jan 23^rd Shark Tank 2 (U of Ottawa)

Cliff Worden-Rogers (7:10pm Whitecaps) participated.  He reports that there was a small turn out due to the late announcement of this event.  There were only about 6-8 swimmers.  No official results yet, but it was a fun low-key event that Cliff would recommend.  Shark Tank 2 had 1500, 400, and 200m swims.  The March edition (Shark Tank 3) will have shorter distances.  You don’t need to be a member of MSO to participate, so why not give the March event a try?

 

Sun Jan 24^th Hypothermic Half Marathon

Lucie Boudreau (8:30am Earlybirds) participated.  It was her first half marathon and she was hoping for 2 hours and finished in 2:03 – excellent work!  She reports that her quads were very sore for the last 6km.  Next time I’m sure she’ll break 2 hours.  Results should eventually be posted at: http://www.roadraceresults.com/.

 

Sat Jan 30^th Technosport Meet (U of Ottawa)

Lynn Marshall (Coach) was the only Carleton swimmer in attendance.  She swam a punishing and long list of events: 200 fly, 100 back, 200 breast, 200 back, 200 free, and 400IM, and was just glad when it was all over J !  Results should eventually be posted at: http://www.technosport.ca/results/results.htm.

 
Ask the Coach
 

Dear Coach:  Do you have any recommendations for goggles that are comfortable and don’t leave marks around my eyes that last for hours?  Raccoon-Eyed Swimmer

 

Dear R.-E. Swimmer:  Finding comfortable goggles is a challenge as everyone’s eyes, nose, and facial bones are a little different.  You are welcome to try some from Lynn’s lost-and-found bag to see if you can find a style that you like.  Here are a couple of links to goggles reviews, but again, what works for someone else may not work for you!  Goggles reviews: http://www.slate.com/id/2197095/ and http://www.guardian.co.uk/health/story/0,3605,1639038,00.html.

 

Dear Coach:  How can I avoid leg / foot cramps while swimming?  Cramped Up Legs

 

Dear C.U. Legs:  Cramps are not completely understood (yet) by the medical profession, but things that can help are keeping well hydrated, getting enough salt and potassium, and stretching.  If you feel a cramp coming on, it’s best to stop immediately and stretch before it sets in, as otherwise the cramp can recur.

 

Dear Coach:  What’s the difference between build and descend?  Learning the Terminology

 

Dear L.t. Terminology: We use “descend” to refer to a set of repeats of the same length where you are to swim each one (of all or some of them) faster than the previous one, e.g. 6 x 100 fs d: 1->3 (three 100s freestyle descending in groups of 3: i.e. #3 and #6 are the fastest, #1 and #4 the slowest, and #2 and #5 in between).  We use build to refer to picking up the speed within a repeat (e.g. 200 fs build: start the 200 moderate and gradually increase the effort level to finish it fast) or picking up the speed in a set of repeats of different length (e.g. 200, 150, 100, 50 building through the set, so the 200 is moderate, …, 50 fast).

 
Private and Semi-Private Masters Swim Lessons
Winter 2010:
Mon 9:45-10:45am: Feb 22; Mar 1, 8, 15, 22, 29

Fri 9:45-10:45am: Feb 26; Mar 5, 19, 26; Apr 9

Tue Feb 16th 7:45-8:45am

Thu Feb 18th 7:45-8:45am

Fri Feb 19th 7:00-8:00pm

Some additional evening and weekend times may be added during Carleton’s reading week (Feb 13-21^st) and exams (Apr 8-16^th).

 

Prices:
Private: $52.50 per hour, plus GST.
Semi-Private (2-3 swimmers; per swimmer): $34 per hour, plus GST.
Contact Lynn for bookings.

 
Reminders
 
Winter 2010 Program Information and Registration:
Dates: Jan – Fri Apr 16^th (Pro-rated prices available)

Cancellations: Mon Feb 15th, Fri Apr 2nd, Mon Apr 5th
Earlybirds I: 7:30-8:30am MWF + 8:30-9:30am OR 9:30-10:30am Sat: $132+GST each term; Coach: Lynn

Earlybirds II: 8:30-9:30am MWF + 8:30-9:30am OR 9:30-10:30am Sat: $132+GST each term; Coach: Lynn
Whitecaps I: 6:00-7:10pm MTuTh + 8:30-9:30am OR 9:30-10:30am Sat: $142+GST each term; Coach: Lynn (Full: contact Athletics to be put on the waiting list)
Whitecaps II: 7:10-8:10pm MTuTh + 8:30-9:30am OR 9:30-10:30am Sat: $132+GST each term; Coaches: Lynn (Mon); Mits (Tu/Th)
Whitecaps III: 8:10-9:10pm TuTh + 8:30-9:30am OR 9:30-10:30am Sat: $100+GST each term; Coach: Mits
Safety Supervision: 6:00-7:10pm MTuTh: $105 each term; Note: 6 children needed for this program to run!
 
Newsletter: An e-newsletter (like this one) is sent out about every two weeks.  If you have new lane-mates, please mention to them that they should give their e-mail address to their coach if they'd like to receive it.
 
Suggestions for Workouts or Interested in Making up a Workout or a Set?: If you have suggestions for the workouts (something you like that we never do, or something you dislike that we do too much!), or if you'd like to try making up a workout or a set in a workout, just talk to your coach. 
 
Interested in Copies of the Workouts?: Are you interested in getting copies of Lynn's workouts ahead of time?  Let me know.  I usually e-mail out two week’s worth of workouts on alternate Sundays.  (Note that these are only the workouts that Lynn coaches.  If Lynn is not your coach, the workouts sent by e-mail will be different from the workouts your coach gives you!)
 
Weekly Social Events: All swimmers are invited to join us for:
- Thursday Dinner (after 6pm Whitecaps I workout: all year)
- Thursday Drinks (after 8:10pm Whitecaps workout: Sept-Apr)
- Saturday Brunch (after 9:30-10:30am workout: Sept-Jun; after 10:30-11:30am workout: July-Aug)
Meet by the Control Desk after workout.
 
Triathletes: Check out Rudy Hollywood’s website: http://www.trirudy.com and subscribe to the daily tri-news e-mail.
 
General Information: Program information, photos, old newsletters and the Carleton Masters records, among other things, can be viewed at: http://carletonmasters.tripod.com.
Your input to this newsletter is most welcome, especially for the Swimmer Notes, Race Results and Ask the Coach sections!  To be added to or removed from the receiver list, just let me know (lynnmarshall@sympatico.ca). 
 
Happy lengths!
Lynn
 
lynnmarshall@sympatico.ca (or for quicker response: lynnmar@sce.carleton.ca)  
Club website: http://carletonmasters.tripod.com